Warm up

Junk Yard Dog

Burgener Warm Up

WOD

Complete as many rounds/reps as possible in 6 minutes, of;

• 10 Power snatch (Women-25kg / Men-35kg)
• 10 Burpees
• 10 Box jumps (Women-22? / Men-24?)

Movement standards

The barbell can be loaded with the recommended weight before the workout starts.

The athlete must not touch or reach for the bar until ‘Go’,  i.e 3, 2, 1 GO

In true CrossFit style ‘Every Rep Counts’, points are given to each rep completed.

SNATCH

The barbell must go from the ground to overhead in one motion without stopping at the shoulders. This can be done either as a muscle snatch, power snatch, squat snatch or split snatch. Clean and Jerk is not permitted for this workout.

At the top position the bar must be in-line with mid-foot.

At the bottom position on each repetition the barbell must make contact with the ground. Touch and go is permitted but the bar cannot be bounced. If the bar is dropped from overhead the bar must come to a complete stop before the next repetition can be started.

BURPEES

At the bottom position, the athlete’s chest and hips must touch the ground.

At the top of the movement, the feet must visibly leave the ground, with the hip fully extended and arms above the head.

BOX JUMPS

The athlete must jump up with two feet and come to a controlled standing position with knees and hips locked out on top of the box. From there the athlete can choose to step down or jump down.

(Stepping up instead of jumping up must be noted as a scale.